Owning It - Page 3

Jim Bentley · 06-04-2011, 02:55 PM

SATURDAY 110604

2011 CrossFit Games Regional Workout 4

For time:
100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95 pound Overhead squat, 100 reps

42:33... Sub'd 55# dumbbell for KB, 4:1 normal rope jumps for each DU, 30kg for OHS. Afternoon workouts are never my best. Felt fine for the PUs; did 25, then rounds of 10 until last 3 sets of 5. Did KBSs in 50, 25, 25. OHS was really tough on the shoulders and was done in bigger workout room just as a class of Body Pump folks were coming in. So, I looked like a showoff.

Jim Bentley · 06-06-2011, 06:44 AM

SUNDAY 110605

2011 CrossFit Games Regional Workout 6

For time:
Row 20 calories
30 Burpees
45 pound Two-arm dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45lb plate held overhead
150 foot Sprint

23:35
30 x 45# SDHPs
30 Burpees
45# Two-arm (one in ea. hand) dumbbell ground-to-overhead, 40 reps
50 Toes to bar
100 foot Walking lunge with 45# plate held overhead
150 foot Sprint

Had a hard time with GTO and TTB. Definitely could have pushed a little harder on lunges & sprint.

Jim Bentley · 06-06-2011, 06:46 AM

MONDAY 110606

Snatch balance 1-1-1-1-1-1-1

95-115f-115f-115f-95-105-115f

I really need to work on my form here. Was struggling to actually catch these as a snatch and get low into a squat underneath. Threw in 8 overhead squats on each of the last two rounds. Finished with 10x, 10x, 8x two 90# dumbbell bench presses, just to feel like I'd done something. VERY frustrating.

Jim Bentley · 06-08-2011, 06:28 AM

WEDNESDAY 110608

Push Jerk 2-2-2-2-2-2-2-2-2-2 reps

115
125
135
145
145
150
155
160 pressed at top
160 pressed at top
160 fail

Need to really work on getting under the bar and locking out. Stay lighter initially and work on getting muscle memory working with lower weight first.

Jim Bentley · 06-09-2011, 06:37 AM

THURSDAY 110609

Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball

5 rounds. Sub'd 10:1 jumping towel pullups for ea. rope climb. Felt like I had very little in the tank for today's workout. The snatch balances and push jerks earlier this week took their toll on my shoulders.

Jim Bentley · 06-10-2011, 06:55 AM

FRIDAY 110610

For time:
225 pound Deadlift, 21 reps - scaled to 185#
50 Squats
135 pound Push press, 21 reps - scaled to 115#
225 pound Deadlift, 15 reps - scaled to 185#
50 Squats
135 pound Push press, 15 reps - scaled to 115#
225 pound Deadlift, 9 reps - - scaled to 205#
50 Squats
135 pound Push press, 9 reps

22:51 Felt okay at the end. Could probably have done 205#/135# throughout but would have been much longer on the pauses.

Jim Bentley · 06-12-2011, 04:40 PM

SUNDAY 110612

"Small"

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

56:04.48... Sub'd KB swings for rowing but scaled it down by more than half. Accidentally cut the running short, so I made up for it on the end. Temp at 3:30 today: 97°F.

100 KB swings 35lb.
50 Burpees
50 Box jumps, 24" box
Run .25 mi.

50 KB swings 35lb.
50 Burpees
50 Box jumps, 24" box
Run .25 mi.

50 KB swings 35lb.
50 Burpees
50 Box jumps, 24" box
Run 1 mile

Jim Bentley · 06-13-2011, 06:29 AM

MONDAY 110613

Back Squat 3-3-3-3-3 reps

185-195-205-225f-215
Previous (110225) was: 135-185-205-205-215

Still focusing on getting deep enough into the squat. Today's were a little shallower. On 225, I managed the first one but put a hand on the rack for the second and didn't go deep enough on the 3rd.

Finished off with 12 x 280 and 8 x 390 on leg thrust machine. It's been a long time since I've used any sort of weight machine.

Jim Bentley · 06-14-2011, 06:29 AM

TUESDAY 110614

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

9:39.87 Had one slight interruption for the middle 15 PUs thanks to doing this in my local Y. Definitely tough but I was nowhere near wiping out after. Need to push through reps faster next time, take fewer breaks.

Jim Bentley · 06-16-2011, 06:18 AM

THURSDAY 110616

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

19:15.55 as rx'd. Not getting deep enough into the squats, some were a little shallow. Runs could definitely have been faster.

06-04-2011, 02:55 PM	#21
Jim Bentley Member Profile: Join Date: May 2011 Location: Dallas TX Posts: 451	Re: Owning It SATURDAY 110604 2011 CrossFit Games Regional Workout 4 For time: 100 Pull-ups 100 Kettlebell swings, 24kg 100 Double-unders 95 pound Overhead squat, 100 reps 42:33... Sub'd 55# dumbbell for KB, 4:1 normal rope jumps for each DU, 30kg for OHS. Afternoon workouts are never my best. Felt fine for the PUs; did 25, then rounds of 10 until last 3 sets of 5. Did KBSs in 50, 25, 25. OHS was really tough on the shoulders and was done in bigger workout room just as a class of Body Pump folks were coming in. So, I looked like a showoff.

06-06-2011, 06:44 AM	#22
Jim Bentley Member Profile: Join Date: May 2011 Location: Dallas TX Posts: 451	Re: Owning It SUNDAY 110605 2011 CrossFit Games Regional Workout 6 For time: Row 20 calories 30 Burpees 45 pound Two-arm dumbbell ground-to-overhead, 40 reps 50 Toes to bar 100 foot Walking lunge with 45lb plate held overhead 150 foot Sprint 23:35 30 x 45# SDHPs 30 Burpees 45# Two-arm (one in ea. hand) dumbbell ground-to-overhead, 40 reps 50 Toes to bar 100 foot Walking lunge with 45# plate held overhead 150 foot Sprint Had a hard time with GTO and TTB. Definitely could have pushed a little harder on lunges & sprint.

06-06-2011, 06:46 AM	#23
Jim Bentley Member Profile: Join Date: May 2011 Location: Dallas TX Posts: 451	Re: Owning It MONDAY 110606 Snatch balance 1-1-1-1-1-1-1 95-115f-115f-115f-95-105-115f I really need to work on my form here. Was struggling to actually catch these as a snatch and get low into a squat underneath. Threw in 8 overhead squats on each of the last two rounds. Finished with 10x, 10x, 8x two 90# dumbbell bench presses, just to feel like I'd done something. VERY frustrating.

06-08-2011, 06:28 AM	#24
Jim Bentley Member Profile: Join Date: May 2011 Location: Dallas TX Posts: 451	Re: Owning It WEDNESDAY 110608 Push Jerk 2-2-2-2-2-2-2-2-2-2 reps 115 125 135 145 145 150 155 160 pressed at top 160 pressed at top 160 fail Need to really work on getting under the bar and locking out. Stay lighter initially and work on getting muscle memory working with lower weight first.

06-09-2011, 06:37 AM	#25
Jim Bentley Member Profile: Join Date: May 2011 Location: Dallas TX Posts: 451	Re: Owning It THURSDAY 110609 Complete as many rounds as possible in 15 minutes of: 15 ft Rope Climb, 1 ascent 10 Ring dips 20 Wall ball shots, 20 pound ball 5 rounds. Sub'd 10:1 jumping towel pullups for ea. rope climb. Felt like I had very little in the tank for today's workout. The snatch balances and push jerks earlier this week took their toll on my shoulders.

06-10-2011, 06:55 AM	#26
Jim Bentley Member Profile: Join Date: May 2011 Location: Dallas TX Posts: 451	Re: Owning It FRIDAY 110610 For time: 225 pound Deadlift, 21 reps - scaled to 185# 50 Squats 135 pound Push press, 21 reps - scaled to 115# 225 pound Deadlift, 15 reps - scaled to 185# 50 Squats 135 pound Push press, 15 reps - scaled to 115# 225 pound Deadlift, 9 reps - - scaled to 205# 50 Squats 135 pound Push press, 9 reps 22:51 Felt okay at the end. Could probably have done 205#/135# throughout but would have been much longer on the pauses.

06-12-2011, 04:40 PM	#27
Jim Bentley Member Profile: Join Date: May 2011 Location: Dallas TX Posts: 451	Re: Owning It SUNDAY 110612 "Small" Three rounds for time of: Row 1000 meters 50 Burpees 50 Box jumps, 24" box Run 800 meters 56:04.48... Sub'd KB swings for rowing but scaled it down by more than half. Accidentally cut the running short, so I made up for it on the end. Temp at 3:30 today: 97°F. 100 KB swings 35lb. 50 Burpees 50 Box jumps, 24" box Run .25 mi. 50 KB swings 35lb. 50 Burpees 50 Box jumps, 24" box Run .25 mi. 50 KB swings 35lb. 50 Burpees 50 Box jumps, 24" box Run 1 mile

06-13-2011, 06:29 AM	#28
Jim Bentley Member Profile: Join Date: May 2011 Location: Dallas TX Posts: 451	Re: Owning It MONDAY 110613 Back Squat 3-3-3-3-3 reps 185-195-205-225f-215 Previous (110225) was: 135-185-205-205-215 Still focusing on getting deep enough into the squat. Today's were a little shallower. On 225, I managed the first one but put a hand on the rack for the second and didn't go deep enough on the 3rd. Finished off with 12 x 280 and 8 x 390 on leg thrust machine. It's been a long time since I've used any sort of weight machine.

06-14-2011, 06:29 AM	#29
Jim Bentley Member Profile: Join Date: May 2011 Location: Dallas TX Posts: 451	Re: Owning It TUESDAY 110614 "Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups 9:39.87 Had one slight interruption for the middle 15 PUs thanks to doing this in my local Y. Definitely tough but I was nowhere near wiping out after. Need to push through reps faster next time, take fewer breaks.

06-16-2011, 06:18 AM	#30
Jim Bentley Member Profile: Join Date: May 2011 Location: Dallas TX Posts: 451	Re: Owning It THURSDAY 110616 "Nancy" 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps 19:15.55 as rx'd. Not getting deep enough into the squats, some were a little shallow. Runs could definitely have been faster.